Elderberries vs longan: which is healthier?
They are about equally nutrient-dense: elderberries scores 86/100 and longan 87/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Elderberries
73 kcal per 100 g. 1 cup: 145 g
Longan
60 kcal per 100 g. 10 fruits: 32 g
Which to pick for your goal
- Fewer caloriesLongan73 vs 60 kcal per 100 g
- More proteinLongan0.7 vs 1.3 g per 100 g
- More fiberElderberries7 vs 1.1 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumAbout even280 vs 266 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Elderberries, 100 g | Longan, 100 g | Elderberries, 145 g | Longan, 32 g |
|---|---|---|---|---|
| Calories | 73 kcal | 60 kcal | 106 kcal | 19 kcal |
| Protein | 0.7 g | 1.3 g | 1 g | 0.4 g |
| Carbohydrates | 18 g | 15 g | 27 g | 4.8 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 7 g | 1.1 g | 10 g | 0.4 g |
| Fat | 0.5 g | 0.1 g | 0.7 g | <0.1 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 36 mg | 84 mg | 52 mg | 27 mg |
| Vitamin A | 30 µg | 0 µg | 44 µg | 0 µg |
| Potassium | 280 mg | 266 mg | 406 mg | 85 mg |
| Iron | 1.6 mg | 0.1 mg | 2.3 mg | <0.1 mg |
| Calcium | 38 mg | 1 mg | 55 mg | 0.3 mg |
| Magnesium | 5 mg | 10 mg | 7.3 mg | 3.2 mg |
| Sodium | 6 mg | 0 mg | 8.7 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.